PREGNANCY AND POSTPARTUM WORKOUT PROGRAMS

Finding time to exercise is difficult and not knowing what is safe for a pregnant or postpartum body creates barriers to get started. These fitness programs were developed with your individual needs in mind.

  • BUMP Cover

    BUMP

    Your pregnancy fitness program to stay fit and healthy while preparing for an empowering birth. With this program you improve your fitness level, knowing all you do is safe for you and your baby. Prevent excessive weight gain and prepare your body for labor & delivery.

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  • REBUILD

    Your 8-week at-home postpartum fitness program for mothers to get back into a fitness routine after giving birth. Tone your body, heal any ab separation, and strengthen your pelvic floor. Slowly ease back into training with this postpartum program.

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  • Build & Burn Cover

    BUILD & BURN

    The 8-week fitness program for mothers to get to the next stage of fitness. Build lean muscles and burn fat to sculpt your entire body. The combination of strength training with low-impact high-intensity workouts brings you closer to your body goal.

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  • Bundle Cover

    BUNDLE: REBUILD & BUILD BURN

    Save money! Start with REBUILD to get back into training after giving birth. You will then continue with BUILD & BURN to stay in the routine, reach the next level of fitness, and do challenges moves again like situps, crunches, HIIT and weight training. This combination sets you up for success!

    GET THE COMBO
  • Meal Plan Cover

    E-BOOK MEAL PLAN & RECIPES

    The Meal Plan & Recipe Guide for Busy Moms make it easy to eat healthy & feel beautiful in your mama body. All recipes are so easy & fast to make! Have an exact plan so you don't need to worry about food anymore. No diet! Just healthy, delicious food that kids like too!

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BENEFITS OF THE PREGNANCY AND POSTNATAL WORKOUT PLANS

  • Workout safely, get your sweat on while having fun! 

  • Maintain an active lifestyle during pregnancy and as a mother

  • See results with a clearly structured fitness plan

  • Lose fat and get body confidence with a sustainable approach!

  • Limit or reduce diastasis during pregnancy and postpartum (bye mummy tummy)

  • Strengthen your pelvic floor and address bladder leakage

  • Get weight loss & nutrition advice

  • Reduce common pains and improve postural alignment

OBGYN ENDORSED PROGRAMS

“As an OBGYN with a practice providing solutions for back & pelvic pain in pregnancy & postpartum, I am so thrilled to find Sally’s program! One of my goals is to optimize the 4th trimester - (when) you feel lost and your body feels foreign. Sally’s exercise routines are perfect for mothers whether cesarean section or vaginal delivery, whether diastasic or pelvic floor dysfunction - the modifications allow you to customize it to you.

I love the quick exercises that you can complete while baby is napping. She focuses on helping you tone and feel empowered in your body! Her meditation, stretches, education and nutrition provide so much value to this 8 week program. I will be recommending it to all my patients!”

28 DAY MEAL PLAN & RECIPE GUIDE

This 4-week meal plan is for mothers that have little time but want to eat healthy to nourish their after baby body and maybe lose some extra weight.

With this guide you have an exact plan and know what to eat on what day with super simple recipes that tase delicious! It is easy to eat healthy & feel beautiful with this meal plan!

ABOUT SALLY

I’m a certified trainer, mom of two, and entrepreneur.

During my first pregnancy, I grappled with confusion over what workouts were safe and suitable.

After I gave birth I was quite disappointed at what was out there for new moms. Nothing was really challenging but at the same time gentle enough for my postpartum body!

I made it my mission to create fun, safe, and effective workouts for moms and moms-to-be so you feel strong, beautiful, and confident in your changing body.

Learn more about me here.

 

REVIEWS FROM SOME MAMAS

Over thousands of women have turned to Sally to help them exercise safely during pregnancy and postpartum. Join this community of women!

 

I like to keep fit & strong during my pregnancies but it was hard getting to a fitness class with my 3 kids. With Sallys videos is was able to workout at home at a time that suited me. I was able to keep myself active, fit & happy throughout my pregnancy and I loved how many different workouts there were so I didn’t get bored! I could challenge myself safely during pregnancy at each trimester. I know my recovery after birth has been better and I have to thank Sally’s videos for that!

Jessica from USA

I started Rebuild 8 weeks after my second baby and can feel the change in my body on the daily. Be it more strength in my core for day-to-day tasks or a visible reduction of my postpartum belly. Above all, this program is FUN! The workout videos are technically extremely well produced. No redundant chit-chat, just straight to the point exercises that gradually improve in difficulty. I am an athlete, so I am very critical as to who I follow. With Sally there us no doubt: she knows what she is talking about!

Julia M. from USA

The Rebuild program was one of the best things I’ve done for myself since giving birth. It really helped me focus on me and my health and not just the baby’s. I got stronger (pelvic floor included) and felt myself enjoying working out again when I dreaded what exercise would be like post pregnancy. Sally really makes easing into working out fun and easy from the first video to the last. The program is so easy to follow and very flexible, so it is very manageable with what little time you have as a mama.

Chelsea T. from UK

When I started the REBUILD program I have severe back and pelvic pain. I couldn’t sit for a long time because it was so painful. In the rebuild program I realized that I had a severe diastasis recti. After the self-test the workout plan suggested that I do a specific core workout once per week besides the other workouts. It did its’ magic. My gap went from 4 fingers to only 2 and I know with all the knowledge I have now I will be able to close it in the next weeks. Thanks Sally!

Hannah S. from Sweden

 

BEFORE & AFTERS FROM SOME MAMAS

Sally’s programs have transformed the body of thousands of mamas.
Join this community of women!

 

REBUILD was a lifesaver for me after having my baby. The workouts were gentle but effective, perfect for my postpartum body. I loved how it focused on core strength and getting back into shape without feeling pressured or overwhelmed. After a few weeks, I felt stronger and had more energy to keep up with mom life. If you’re a new mom wanting to get moving again, I can’t recommend REBUILD enough.

Seanne from Sweden

I have always been slim but never toned. I always wanted abs so I tried Sally’s program. Wow! It works!! The intensity increases week after week and you feel always challenged but never overwhelmed. For me, the what’s app group was very helpful because the women in the group (from all around the globe) and doing the exact same program and we kept motivating each other. Plus, Sally was there to answer all our questions.

Dana from US

This program helped me so much postpartum. Not only did I get back in shape quickly, but my pelvic floor recovery was really really fast. My midwife was so impressed! It also gave me an opportunity to take “me time” moments which I struggle to do. I’m now one year postpartum and often go back to the program to redo some of my favorite classes! Thank you so much for all you do, Sally. The community really helped me to feel less alone!

Juliana from Australia

I completed the REBUILD program and am so pleased with my progress and especially with feeling fitter 💪. I loved that the program was gentle enough that I always enjoyed it and never felt overwhelmed, but it also built up slowly over the weeks so that I felt fitter and stronger by the end. It helped me get back to exercise at just the right pace! Thanks so much for the plan Sally! So excited to start with the BUILD & BURN program next!

Morgan L. from US

FREE PELVIC FLOOR QUIZ

Find out how strong or weak your Pelvic Floor is and the #1 thing you need to do to fix it! You do not need to live with urine leakage, low sexual sensation and constipation!

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